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A sedentary life can lead to a short-term and lasting impact on your body, posture and mobility. Whether you exercise everyday or work at a desk for long periods of time, sitting for hours can affect your spine, back and posture. According to experts, sitting in a performance chair is better for your overall muscles but if you spend too much time in an uncomfortable position the front of your boy and hip flexors can result in being continually shortened and taut. Tania Franses, founder of Peacock Pilates London shared with HOLA! USA three favorite exercises that can help ease any discomfort in your back or tightness in your muscles.
© Peacock PilatesClam position
Find a comfortable position lying on your side and keeping both sides of your waist long and even in length. Either lengthen your bottom arm flat under your head or prop up onto your forearm with your head resting in your hand. Try not to collapse into your shoulder. Stack your hips on top of each other and have the top hip slightly forward-rolled to the bottom hip. Put your top hand on to your top hip, bend your knees so they are at 90 degrees. Place your heels together and toes apart. To begin, inhale and breathe out slowly while raising the top knee up and keeping your heels together. After, bring your knees back down slowly with control and before the knees touch, raise your knee up again. Do 10 to 15 repetitions on each side with a three to five-second hold.
© Peacock PilatesMermaid pose
This classic position is ideal to stretch your hips and loosen tight joints after your workout routine. To do this exercise, sit up tall on the floor and bend your left knee in front of your body with your right leg bent behind, making an almost Z shape. Make sure to place even weight on both cheeks. Breathe in and reach your right arm straight up to the ceiling and then breath out. Lift out of your left waist as you side-bend towards the left while keeping your right hip down. Breathe in as you bring your right arm back to your side. Lengthen your spine as you pass through the center before you reach your other arm up and then bend towards the other side. You can do three bends on both sides and hold it for five seconds. Then swap your legs.
© IstockElevate your bridge
Even if you only have five minutes to spare, this position brings many benefits to your body. Start by lying on your back, bending your knees and keeping your feet flat on the floor, hip-distance apart. Breathe out and slowly elevate your spine and glutes off the floor one vertebrate at a time. Make sure your shoulder blades are touching the floor and your body makes a straight diagonal line from the top of your knees to your shoulders. Hold the position for five seconds and slowly come down at a controlled pace. Try to maintain your knees and feet in a parallel position during the exercise while squeezing your glutes.
